Dude Workouts: Core/Conditioning/Extra Work

The Dude Workout series is a collaborative workout program designed by eight industry experts from the HUMANFITPROJECT contributor network. Each workout is different and unique from the others but pieced together to form one weekly plan. Demonstrations for each day/workout are done in groups of two.

Go back to the compete program overview >>>

In DAY THREE of the program, training partners Sergiy Pash and Michael Kapelow demonstrate a core/conditioning and “extra work” session.


Circuit One – Complete two rounds per partner
Dumbbell Standing Rows x 20 seconds
Dumbbell Walking Lunges x 20 seconds
Standing Dumbbell Shoulder Press x 20 seconds
Plank-Push Up x 20 seconds
Box Jumps x 20 seconds
Ab Wheel Roll Outs x 8

Circuit Two – Complete three rounds per partner
Burpees + Front Raises x 15 reps
Paloff Press x 15 reps
Cable Crunches x 15 reps
Rope Curls x 15 reps

Circuit Three – Complete two rounds per partner
Chin Up x 15 seconds
Medicine Ball Sit Up x 15 seconds
Side Plank Crunches x 15 seconds each side
Hammer Curls x 15 seconds
Reverse Bent Over Flye x 15 seconds

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